170427
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 15 rounds for time: 1 rope climb 2 squat cleans 135/95 RXP 185/125 3 hand stand pushups 30 minute time cap HSPU ab mat if kipping, level surface if strict
170426
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) E90S for 5 rounds 20 double unders max pushups until the minute mark 1×1 singles Metcon (Time) 3 Rounds For Time: 40 air squats 60 Double-unders 20 Pull-ups 3×1 singles
170425
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E4M for 5 rounds 5 back squats from the rack 12 calorie row start first set at approx 50% of 1RM and build to a heavy 1×5 Metcon (Time) 3 rounds for time: 200 meter run 12 back squats 135/95 from floor
170424
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for reps: 40 seconds work- 20 seconds rest -wall balls 20/14 -push press 95/65 Metcon (Time) 5 rounds for time: 1 minutes elbow plank 10 hang squat cleans 95/65 RXP 135/95 30 second hand stand hold
170422
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: Run 400 Meters 20 pushups 5 sets of complex: 3 toes to bar, 2 pullups 25 minute time’s Complex sets must be unbroken for rx
170421
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 5 minute amrap 21-15-9 dead lifts 225/155 handstand push-ups (ab mat) rest 5 minutes 5 minute amrap 50-40-30-20-10 double unders sit-ups rest 5 minutes 5 minute amrap burpees
170420
CrossFit Black Ridge – CrossFit Thankful Thursday! Show some gratitude for the body you were given and make today a priority to utilize it. View Public Whiteboard Metcon (Weight) emom for 12 minutes 1 squat snatch build to heaviest single *share a bar if needed Metcon (AMRAP – Rounds and Reps) 10 minute amrap 1…
170419
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time 400 meter run 10 clean and jerk 10 pull-ups 22 minute time cap RX 95/65 RXP 125/85 & C2B
170418
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E3M for 10 rounds 80 foot sled push 10 calorie row 1 hang squat clean+ 1 front squat Build to heaviest complex
170417
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Sprint Wod 5 rounds for time: 20 dub’s 5 burpees 1×1 singles 5 minute time cap Metcon (Time) 5 rounds for time: 30 dub’s 10 sumo dead lifts 135/95 10 burpees rest 1 minute 3×1 singles